How to Do
The light mountain biking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light mountain biking.
Beginning
1. You can stay in one location and rotate your legs if you don't have enough space.
2. Keep your back leg straight to make it easier.
3. Maintain a straight line with your foot and hip by avoiding bending your knees inward.
Movement
1. Standing with your feet slightly apart is a good idea.
2. Lunge by stepping one foot forward. Drop your back knee to the ground at a 90-degree angle. At the same time, your forward knee should be at a 90-degree angle.
3. Rotate your body to the side in the direction of your lead knee as you take a stride forward. Maintain a modest elevation from your sides with your arms at chest height.
4. To take the following lunge step, drive up and through your forward leg. Your rear knee should now be directly in front of you.
5. Rep 10 times on each side for a total of 20 repetitions.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
